It’s so easily done – you have the best intention of sticking to a healthy diet but the urge to eat that bag of potato chips or bar of chocolate is so strong, you can’t fight it. The next thing you know, you are shovelling the food down your throat.
Cravings can be very hard to resist, but there are steps you can take – other than relying on willpower alone – to combat them, including:
Have something healthy on hand to eat instead. If you know you tend to crave a salty snack a couple of hours before dinner each night, have a small bag of slightly salted nuts ready, which are much better for you. Better yet, try to eat unsalted nuts.
Have a glass of water. Sometimes thirst can be mistaken for hunger, so a drink can get rid of those pangs.
Don’t put a blanket ban on the foods you like. If you’re a fan of chocolate and you cut it out completely, you’re going to crave it. Have a few squares of dark chocolate to help satisfy the desire.
Get moving. Researchers have found that being active can help overcome cravings. One study found that workers who went for a 15-minute walk in the afternoon ate less chocolate than those who didn’t.
Schedule healthy snacks before the cravings hit. If you usually feel the need for something sweet at 4pm, have a piece of fruit or pottle of yoghurt at 3pm. This will help to keep your blood sugar levels stable.
Distract yourself. As soon as the craving hits, do something that will keep you occupied for at least five minutes and see if it is still there afterwards.
Get enough sleep. Cravings can be worse when you’re tired. If you can, have a power nap instead of heading to the fridge. You may wake up to find you no longer want to eat.
Brush your teeth. Tasting toothpaste may fool you into thinking you’ve had something sweet. Plus eating straight after cleaning your teeth makes the food taste horrible, so you’re less likely to want to snack.
Recognise your triggers. Stress and boredom can lead to you craving certain foods. Ask yourself if you are truly hungry or if one of these is the reason that you are drawn to the vending machine.
Change your habits. Snacking on unhealthy foods can become part of your daily routine. You probably don’t need that muffin at morning tea – it’s just a force of habit. Try varying your routine, ie not having morning tea or taking your break in a different place. If you’re doing something different, you may not feel the need to eat the food you always have.
Get tested to see if you’re suffering from any nutritional deficiencies. Cravings can be your body’s way of telling you you need more of a particular substance – for example, the urge to eat chocolate can be due to a magnesium deficiency.
